Many Americans don't get enough calcium. Your body needs calcium to build strong bones and help prevent osteoporosis (bone loss). These tips can help you get enough calcium:
- Use the Nutrition Facts label to find foods with at least 20% DV (Daily Value) of calcium.
- Also include foods with less than 20% DV of calcium to help you meet your daily goal.
- Don’t forget vitamin D. Vitamin D helps your body absorb (take in) calcium.
The best way to get enough calcium is to add dairy products and dark green vegetables to your diet. Foods with added calcium and vitamin D can also help.
Take the list below with you the next time you go food shopping.
Look for fat-free or low-fat dairy products.
- Fat-free or low-fat (1%) milk
- Fat-free or low-fat yogurt (choose options with less added sugar)
- Low-fat cheese (3 grams of fat or less per serving)
- Fat-free or low-fat cottage cheese
- Fat-free or low-fat soymilk with added calcium
Dark green vegetables like these can be a great way to get some calcium:
- Turnip greens
- Chinese cabbage
- Collard greens
If you buy canned vegetables, look for ones labeled “low sodium” or “no salt added.” If you buy frozen vegetables, choose ones without butter or cream sauces.
Foods with Added Calcium
Check the Nutrition Facts label to make sure these foods have 10% or more DV of calcium:
- Breakfast cereal
- Tofu with added calcium
- 100% orange juice with calcium
Foods with Vitamin D
- Vitamin D is added to some foods, like milk, breakfast cereals, and juice. Check the Nutrition Facts label.
- You can also get some vitamin D from fish like salmon and tuna.